Peruvian Quinoa and Poached Fish Grain Bowl
A vibrant grain bowl featuring poached white fish served atop fluffy quinoa mixed with seasonal vegetables like roasted corn and sautéed zucchini. Finished with a light cilantro-lime dressing, this dish highlights traditional Peruvian flavors while using poaching to keep the fish tender and moist, perfect for a wholesome weeknight meal.
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Overview
This Peruvian Quinoa and Poached Fish Grain Bowl is a colorful, nutritious meal that combines tender poached white fish with fluffy quinoa and fresh seasonal vegetables. The light cilantro-lime dressing adds a refreshing citrus note, making it a perfect balanced dish for any day of the week.
Why you’ll love it
The poaching method ensures the fish remains moist and delicate. Quinoa provides a gluten-free protein-packed base, complemented by sweet roasted corn and sautéed zucchini for texture and flavor. The cilantro-lime dressing ties everything together with a zesty freshness reminiscent of Peruvian cuisine.
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Ingredient notes
- Quinoa: Rinsed well before cooking to remove its natural bitterness.
- White fish: Use a firm, mild-flavored fillet such as cod, halibut, or sea bass.
- Vegetables: Fresh or frozen corn can be roasted until lightly charred; zucchini is sliced and sautéed for tender crunch.
- Cilantro-Lime Dressing: Made simply with fresh lime juice, chopped cilantro, olive oil, and a pinch of salt for brightness.
Serving & storage
Serve the grain bowl immediately after assembling for the best texture. If preparing ahead, store the components separately in airtight containers in the refrigerator for up to 2 days. Reheat the quinoa and vegetables gently, then add the chilled poached fish just before serving to maintain its delicate texture.
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Chef tips
- Rinse quinoa thoroughly to remove its natural coating (saponin) which can taste bitter.
- Keep the poaching liquid at a gentle simmer—not boiling—to avoid drying out the fish.
- You can use frozen corn if fresh is not available; thaw and pat dry before roasting.
- Leftover components can be stored separately in the refrigerator for up to 2 days for easy meal prep.
Ingredients
- 1 cup (170 g)quinoa, rinsed
- 2 cups (480 ml)water or low-sodium vegetable broth
- 4 fillets (about 150-170 g each)white fish (cod, halibut, or sea bass)
- 1 tspsalt, divided
- 1 earcorn, husked and kernels removed
- 1 mediumzucchini, sliced into half-moons
- 1 tbspolive oil, divided
- Juice of 2 limeslime juice
- 1/4 cup (15 g)fresh cilantro, finely chopped
- to tasteSalt and freshly ground black pepper
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Equipment
- small saucepan
- medium skillet
- large shallow pan for poaching
- mixing bowl
- measuring cups and spoons
- knife and cutting board
Nutrition per serving
- Calories380
- Protein35 g
- Carbs40 g
- Fat8 g
Step-by-step
Step 1
Cook the quinoa: In a small saucepan, bring the water or broth to a boil. Add the rinsed quinoa and 1/2 tsp salt. Reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and water is absorbed. Remove from heat and fluff with a fork.
Step 2
Prepare the vegetables: Preheat oven to 220°C (425°F). Place corn kernels on a baking sheet and drizzle with 1/2 tbsp olive oil and a pinch of salt. Roast for 10-12 minutes, stirring halfway, until lightly charred.
Step 3
Sauté zucchini: While the corn roasts, heat 1/2 tbsp olive oil in a medium skillet over medium heat. Add the zucchini slices and a pinch of salt, cooking for 5-7 minutes until tender but still slightly crisp. Remove from heat.
Step 4
Poach the fish: In a large shallow pan, add enough water to cover fish fillets by about 2.5 cm (1 inch). Add 1/2 tsp salt and bring to a gentle simmer over medium heat. Add the fish fillets, reduce heat to low, and poach gently for 8-10 minutes, or until the fish flakes easily with a fork. Avoid boiling to keep fish tender.
Step 5
Prepare the dressing: In a small bowl, whisk together lime juice, chopped cilantro, salt, and pepper to taste. Slowly drizzle in a little olive oil if desired to mellow acidity.
Step 6
Assemble the bowl: In serving bowls, combine cooked quinoa with roasted corn and sautéed zucchini. Place a poached fish fillet on top, then drizzle with the cilantro-lime dressing. Garnish with additional cilantro if desired and serve immediately.
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